A comprehensive study into the health effects of collagen supplements found benefits for skin health and significant relief from osteoarthritis symptoms, but no meaningful improvements in sports performance.

The umbrella review, by a team at Anglia Ruskin University in the UK (ARU), collated evidence from 16 systematic reviews, 113 randomised controlled trials and around 8,000 participants from around the world, with the study published in the Aesthetic Surgery Journal Open Forum.

The research team identified dose-dependent and duration-dependent effects, finding that taking collagen for longer is linked with greater improvements in skin elasticity and hydration, as well as better osteoarthritis outcomes, including reduced pain and stiffness.

Impact on muscle recovery

Researchers identified modest benefits in terms of gains in muscle mass and improvements in muscle architecture and tendon structure, reinforcing the benefits of collagen to healthy ageing, however, they found no meaningful improvements in post-exercise muscle recovery, soreness or the mechanical properties of tendons, suggesting collagen should not be viewed as a fast-acting sports performance supplement.

Lee Smith, professor of public health at ARU and co author of the study, said: “Collagen is not a cure all, but it does have credible benefits when used consistently over time, particularly for skin and osteoarthritis. Our findings show clear benefits in key areas of healthy ageing, while also dispelling some of the myths surrounding its use.

“This study marks an important step towards more informed public guidance and better designed future research. We need more high-quality clinical trials, including research examining long-term health outcomes, optimal dosing and differences between collagen sources.”

The researchers also examined evidence relating to cardiometabolic indicators, such as cholesterol, blood pressure and blood sugar. In these areas, results were mixed or inconclusive, with little strong evidence that collagen meaningfully improves metabolic health.

The study also found that improvements in formulation are making products more efficacious over time.